We all know how beneficial meditation is for every area of our lives and yet many of us still struggle to practice daily or even start at all. Whether it’s your first time meditating or just a refresher, read on for meditation 101:
Get comfy. Sit or lie down in a way that feels good to you, but not so good that you’ll fall asleep. You can close your eyes or leave them open. You can gently sway back and forth or side to side as you meditate or you can sit completely still. You can place your hands in any manner you wish. Adjust until your body feels good to you.
Set a timer. You don’t want to be sitting there wondering how long it’s been and when it’s time to stop. Let the timer tell you. I recommend using an app like Zenso, which has bell and bowl chimes, as well as an interval timer. 10-15 minutes is usually enough to settle the mind and enter into a new space. I recommend sitting for at least 5 minutes a day and sitting for a longer, 20-30 minute session once a week.
Choose an anchor. Now it’s time to train your focus. Pick something to focus on – your breath, a mantra, a visualization, a feeling. Choose an anchor that you can keep coming back to. I like to imagine my breath as a closing door – on each inhale, the door swings inward, on each exhale, the door swings outward.
Focus. Your mind will wander. You will think all sorts of things and want to get up and go do something else. When you notice you’ve stopped focusing, release the thoughts like little balloons and bring your attention back to your anchor. If you can’t quite release the thought, step outside and watch the thought instead, observing only as consciousness. Do this as many times as necessary until the timer rings.
Don’t judge. There is no true purpose for sitting other than to sit. There is no right or wrong way to meditate and no measure for how successful or unsuccessful your meditation is. The point is to sit and watch what happens, every day.
I hope these steps help you enjoy your meditation practice! Feel free to comment with any meditation questions or tips of your own! For more LOA goodness, visit us on Tumblr.